Friday, 29 December 2017

Make small changes. Small changes add up to big results. Exercising a little more or trimming a few calories aren't major changes, so they're easier to do. Plus, meeting mini-goals each day helps you stay motivated and reinforces that "can-do" attitude.

We help you design such mini goals...to experience the same join shilpsnutrilife.

Thursday, 28 December 2017

Its time to fine tune your diet and exercise habits. Granted, changing these habits is easier said than done. But with a positive "can-do" attitude and a realistic action plan, you can take strides to be a healthier new you.

Wednesday, 27 December 2017

The Ber fruit is also associated with Sabari, an old woman who is mentioned in the Hindu epic Ramayana. She is believed to have tasted the fruits first, and then offered only the sweet and ripe ones to Lord Rama and His brother Lakshmana.

Ber is a tropical fruit. You will find it being sold by street cart vendors outside schools, beaches etc since it’s a hit amongst all ages.

Medical researchers have found a “new” flavonoid in ber called zivulgarin and trials are underway to discover how it might benefit us. Oleamide found in an extract of Zizyphus jujube has been found to help fight Alzheimer’s disease, and help the cognitive processes.

Ber contains vitamin C in the form of ascorbic acid , as well as the B-complex vitamins, thiamin, riboflavin and pectin. It has immunostimulant, antioxidant and wound healing properties, and pectin is known to be useful in cases of diarrhoea.

The fruit also helps lower cholesterol levels and blood pressure. Some of the triterpenoic acids isolated from the fruit are also believed to be useful in fighting cancer and HIV.

METHOD
Soak bajra for 6-8hrs drain the water and leave it to sprout for 1-2days.

Roast it on slow flame for 5-7 mins.

Combine the bajra sprouts with moong dal and rice, add salt and two and a half cups of water in a pressure cooker and cook under pressure for three to four whistles or 1 whistle and leave it on slow flame for 10-12 minutes. Heat oil in a pan. Add cumin seeds and asafoetida. When the seeds change colour pour it over the cooked bajra khichdi and mix well. Serve hot with kadhi .

Note
You can also make with bajra daliya. Soak bajra for 6-8hrs drain the water, grind soaked bajra coarsely in a mixer. Bajra daliya is ready.

Bajra is mainly used in winter as it gives warmth to the body in the form of khichdi, bhakri / roti (flat bread) or thepla.

Bajra is one the most common grains consumed widely in rural India, and is often referred to as the poor man’s staple food. 7 reasons you should include bajra in your diet.

1. Good source of energy: Bajra is mainly made of complex carbs, a high-energy food. Since it has fibre too it is a long-acting source of energy that keeps you full for a longer time. It is also an excellent source of essential amino acids that make up protein molecules.
2. Promotes heart health: Bajra contains niacin, a vitamin that plays a crucial role in lowering cholesterol levels, thereby preventing heart disease.
3. It is also a fairly good source of magnesium and potassium, minerals that play a role in regulating blood pressure.
4. A phytonutrient called lignin, found abundantly in bajra, is thought to be associated with a lowered risk of cardiac arrest.
5. Helps digestion: Bajra is rich in insoluble fibre that helps digestion and stool formation. Fibre reduces the transit time of feces through the colon and prevents constipation. It also reduces secretion of bile acids and is linked to a lowered risk of gallstone formation.
6. Helps prevent cancer: Several studies have suggested that bajra has cancer-protecting properties. A study showed that regular intake of bajra protects pre-menopausal women from developing breast cancer. Partly, this property has been attributed to the presence of lignin in the grains.
7. Possess anti-diabetic effect: Not only does bajra lower the risk of development of diabetes in healthy individuals but also increases insulin sensitivity, making it a suitable cereal option for those who are diabetic.

Saturday, 23 December 2017

Many people react mindlessly to their unrecognized or unexamined triggers, thoughts, and feelings when it comes to food especially during holidays or festive season. In other words, they re-act-repeating past actions again and again-feeling powerless to change.

Mindful eating means increasing your awareness of about these patterns without judgment, here are a few tips
-Eat with the intention of caring for yourself, enjoying your food.

-Eat slowly, without distraction remember pace not race is important.

-Choose food for both enjoyment and nourishment.

-Eat for optimal satisfaction and satiety.

- Enjoy the texture of the food, savour the flavor.
This broad application makes mindful eating a powerful tool for developing a healthier, happier relationship with food.

Friday, 22 December 2017

Follow the 80/20 plan: Eighty percent of the year, you'll exercise regularly & eat well. Know that you'll slip 20 percent of the time due to festivals, holidays & work. When you accept this, you're more likely to stick with it for life.You don't have to be a fitness freak to get results.

However, one important thing to note is that a reverse of this should not happen. And also once you slip .....it should not be converted to skip...Instead slide such phases and emerge as a Winner.

So Enjoy this Christmas and new year season but don't forget 80-20 rule.
http://shilpsnutrilife.com/?p=6529

Also remember not to overeat on a cold winter night, as it can extinguish digestive fires which help in fending off the chill.

These are just a few of the foods to avoid during those cold winter months. The next time you curl up in front of the TV with a warm blanket to fight off the winter chill, try snacking on a few of the foods listed in the earlier posts to help keep you warm. You might be surprised at how well it works.

Tuesday, 19 December 2017

In winters, the body requires foods that raise the blood pH, such as protein like lean meat, fish, poultry, eggs, nuts.These high protein foods are associated with increased heat production and higher thermogenesis.

For non-meat eaters,eat plenty of soy products like tofu, soybeans, soy nuts, and tempeh or ‘legume’ which covers a wonderful array of foods – all dried beans (chickpeas, kidney beans, pinto beans etc) and lentils.. Stir fry meals with tofu and vegetables, or munch on some soy nuts as a snack.

Snack on unsalted nuts and dry fruits, they are nutritionally dense and take longer to digest, keeping your appetite in check. Have them in appropriate quantities (6-8 pieces) and balance the intake with a healthy dose of exercise.

•Especially Til (sesame seeds): Both black and white til have been known to provide heat to the body after digestion. That is exactly why til gajjak, rewari and til laddus are standard winter groceries.

•Similarly pumpkin seeds: Have them with sauteed channa or murmura with a dash of oil. Also, tarbooz seeds go well with tea.

Keep yourself warm and drive away infections this winter with these heat-generating foods.

Certain foods have a more warming effect than others, known as “diet induced thermognesis”, this effect is due to energy released during digestion and assimilation.

Lets begin with Whole grains and pulses

Traditional grains like jowar, bajra, barley, oats and corn have great warming properties. Whole pulses like moong, chana, beans, and lentils matki and soyabean are also quite useful for driving away the chills. Have them in the form of gruels, in rotis, or boiled. Millets can be used to make hot porridge. Whole pulses and legumes like can be used in soups and stews.

Friday, 15 December 2017

We won't be surprise to know that tea is the most widely used drink around the globe, India contributes to almost 25.63% out of this, which is quite predictable as we begin our day with a cup of tea, we drink tea during a breaktime...and if its masala chai...just wow right...so here is a recipe of pudina chai http://shilpsnutrilife.com/?p=6446.

Thursday, 14 December 2017

Happiness is client sharing photos of her tiffin packed with lots of love for her husband. ...to check for portion size....some clients are so dedicated. ..you love to counsel them. ..and yes also one among those who want to focus on healthy lifestyle and not weight loss

Tuesday, 12 December 2017

So it’s the season of carrots right……besides carrot halwa esp for weight watchers this is a unique way of having carrots

Chop carrot lengthwise, slit green chillies also lengthwise, add fineky chopped fresh hara lehsun (green garlic) add salt, mustard seeds(grind a little), lemon and a few drops of olive oil and mix well. This can stay in fridge for 6-7days. Pickled crunchy carrots make a terrific accompaniment for just about any meal.

Carrots will give you vit A n addition of oil will ensure good absorption of the same.

Sunday, 10 December 2017

Carrots - The Power Crunch
Carrots are one of the most popular, versatile vegetables in the world. They can be eaten raw, cooked or juiced.

There are more than 100 species of carrots.

Some are big, some are small, and they come in a variety of colors including: orange, purple, white, yellow and red.

While carrots are known for their signature orange color, Carrots get their color from antioxidants called carotenoids. One of these carotenoids is beta carotene, a precursor to active vitamin A that is responsible for many of the carrot benefits that we know about today.

Many studies have shown that beta carotene is crucial for improving immunity in the body, protecting skin and eye health, and fighting free radical damage that can cause various forms of chronic diseases like cancer and heart disease.

The nutrition in carrots are bound to the cell wall “matrix” of the vegetables that have to be broken by heat (cooking) or mechanical action (grinding, juicing, proper chewing).

Cooking the carrots in fat, oils or pureeing, juicing them increases the availability of carotenoids.

Fats help the absorption of carotenoids into the blood as carotenoids are fat soluble.

Friday, 8 December 2017

Also known as Amba Haldi (mango ginger) which can be seen in this season especially in india.

Turmeric is an Indian spice that contains curcumin, a powerful antioxidant and anti-inflammatory compound. Due to this it acts as a natural pain killer and can be used to treat both internal and external inflammations.

Generally the turmeric root is between 3 to 5 percent curcumin. This means that to ingest 500 mg of curcumin, you need to eat around 10 g of turmeric or 1.5 tbsp. of the spice.

It was recently reported that curcumin has been shown to have anti-cancer properties as well as helpful in providing relief from the pain of digestive diseases, such as Crohn’s. And now, you may be able to add alleviating post-operative pain to the list of curcumin’s wondrous abilities.

Not sure how to do this? Try this

• Sprinkle turmeric into homemade vinaigrettes for a curry, salad dressing.
• Add it to your omelet, chilla or scrambled eggs in the morning.
• Add spice to your favorite condiment by throwing in a dash of turmeric.
• Turmeric adds richness to dishes containing hearty vegetables such as cauliflower or broccoli or even on grilled meats.
• Add generous amounts to your soup, milk.

Thursday, 7 December 2017

Garlic corriander paratha is a phytochemical rich recipe, that helps boost immunity. A great paratha for people suffering from heart disease like BP, cholesterol. Garlic with its blood thinning property is complimented by cooling and digestive corriander.

Wednesday, 6 December 2017

You must have seen this very frequently in the markets now a days…….GREEN GARLIC available in winters generally

Green Garlic has been proven to lower cholesterol and thin the blood, which helps prevent stroke, high blood pressure and heart
disease. It also blocks the growth of cancer cells.

Green Garlic contains unique sulfuric compounds that impart many of its health benefits, acting as antioxidants with anti-inflammatory properties. One of most popular health benefits of garlic is preventing cold and flu. Green garlic, when eaten fresh, contains Allicin, an exceptionally potent compound. It acts as an antibiotic, when administered both internally and externally on open wounds.

Crunchy, with a mild garlic flavor, green garlic are great in salads, soups and stir-frys.

Green garlic can be ground into a paste with chilies and salt to impart a mild garlicky flavor to the dish.

PROCEDURE-
Wash and cut awla into small pieces, remove the seed.Wash and chop green chillies, green garlic and coriander leaves.Add all the ingredients in the mixer jar add little water and grind to make a smooth paste.Take out in a bowl and keep refrigerated .

Serving suggestions-serve as a spread or dip for sandwich, snacks ,rice or parathas.

Amla or the Indian gooseberry is a super fruit packed with 20 times more vitamin C than oranges.

For Indians Recommended daily allowance for Vit C is 40mg and 100gm of awla contains 600mg of Vit C…..so just ½ a piece of fresh, raw awla a day is sufficient to meet your Vit C requirement.

Amla has been used as powerful antioxidant agent that also boosts immunity. Amla restores the vitality and rejuvenates all bodily systems and therefore is used in maintaining good health of skin and hair.

It has cooling, diuretic and laxative properties. It also has antibacterial properties and helps in preventing infections and healing ulcers.

For Indians Recommended daily allowance for Vit C is 40mg and 100gm of awla contains 600mg of Vit C…..so just ½ a piece of fresh, raw awla a day is sufficient to meet your Vit C requirement.

Amla is available in almost all parts of India between the months of November and February. It is best if you can eat the fruit fresh and raw. In most of the home awla is dried (awla supari, candy) or the packaged and preserved (pickles, murabba) wherein most of the Vit C is lost.

You can include amla in your daily meals in many different ways.
•Drink fresh amla juice with a dash of honey to give your day an energetic start.
•Add grated amla to vegetables, coriander/mint chutneys, salads and cucumber raita (or curd).
•Amla can be chopped or sliced and consumed by itself.

“Simply put, when outdoor temperatures drop, your body temperature drops, and that’s what sets up the longing for foods that will warm you quickly. This is because eating helps to generate internal heat, subsequently leading to a rise in body temperature. During winter, the body works harder and spends more energy just trying to keep you warm, so your desire to eat more comes from your body’s natural increase in energy use.

“We get hungrier quicker, so we reach for more high-carbohydrate ‘fillers,’ and the vicious cycle is on,”

Technically, any food will boost your metabolism and help your body temperature to rise, but culturally, we’re not trained to think of salads or fruits and vegetables as winter eating isn’t it true, and also because we associate winter with richer, heavier meals, going back to when we were children…with different kinds of laddus, sheera, halwas, paks and many more to add on…

Of course, winter also means holiday, parties, and yes marriage season in full swing…. full of the very foods we’re craving. There isn’t anything wrong in enjoying all this delicacies unless we practice moderation….winter is the best season to lose weight…..if you follow this rule.

Do not use winter as an excuse to overeat!

Keep yourself warm by wearing extra layers of clothing

Or exercising, which you will probably agree is preferable to an extra layer of fat from eating too much.

Hydrate well

Consume more of foods that help you warm this winter (http://www.slideshare.net/ShilpaMittal/foods-to-keep-you-warm-this-winter)

Sunday, 3 December 2017

Mint leaves are brewed with tea to make the famous Indian 'Pudina Chai'

For a refreshing aromatic tea add a few leaves of pudina (mint) to your tea…….apart from its menthol flavour it also facilitates good digestion, cures headaches, is beneficial in asthma and cough and also increases body’s immunity.

Here is how the procedure;
-wash the mint leaves,
-add water in a pan,
-add lightly crushed mint leaves, cover and boil the water for 3-4 minutes till the flavors and aroma of the mint starts infusing in the water. The water will start becoming green. Let the quantity of green color in the water increase.
-Add the tea leaves or powder, add sugar.
-Now add milk and let the tea come to a boil.

Friday, 1 December 2017

During winter- the temperature drops and sweating is less; that is the reason we have less desire to drink water- not feeling thirsty. However, there is no change in the functioning of our systems; hence we must become more careful during winter about drinking enough water and other fluids.

To keep your skin well hydrated you need to drink plenty of water during the day. Water helps to flush out harmful toxins that make your skin look dull while adding moisture to your skin at the same time.

Water also prevents the skin from getting dry. Also prevents other winter symptoms that include chapped lips, a dry cough, nosebleeds, mild headaches, and acne.

About Me

I Mrs Shilpa Mittal Founder of SHILPSNUTRILIFE ......Diet and Lifestyle makeovers, am a nutritionist, have done my masters in food and nutrition and hold a merit rank. I am into this field since last 16 years. I have catered to 10,000 plus clients all across the globe.
I am also attached to various schools and corporates, I take workshop on various health related theme, I blog on topics related to nutrition and also have an android app shilpsnutrilife. I have two clinics both in Mumbai one at borivali-west and the other at kandivali west, I also consult online. Shilpsnutrilife is into delivering personalised, reliable nutritional advice to optimise your health by ensuring your diet contains all the essential nutrients.
No crash diets, pills, powders or supplements given. Get a permanent solution through natural customized diet be it illness or wellness. Enroll now what are you waiting for....call 9870404042 or email at shilpsnutrilife@gmail.com.
For more information visit my FB page : www.facebook.com/shilpsnutrilife or my website;- www.shilpsnutrilife.com